Low-cost Ways to Improve Your Mental Health and Well-being

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  • Journaling and gratitude writing can reduce stress and anxiety, boost your mood, and help you build meaningful relationships. 
  • Creative activities like painting, dancing, and photography can help you express yourself and de-stress. 
  • Incorporating physical activity into your daily routine can reduce stress, anxiety, and depression. 
  • Improving your dental health can help with anxiety and low self-esteem due to its social implications. 

Mental health is an important part of your overall well-being. But unfortunately, mental health services can be expensive and out of reach for many people. That doesn’t mean, however, that there aren’t ways to improve your mental health without breaking the bank. Here are a few low-cost methods that you can use to help boost your mental health.

Start a Journal or Practice Gratitude Writing

Journaling can be a great way to sort through difficult emotions and gain insight into yourself. You only need a pen and paper (or a laptop) to start! If writing isn’t your thing, try practicing gratitude writing instead. Write down at least three things you are grateful for each day and why. This will help you focus on the positive aspects of your life, even in difficult times. Here are some of the benefits of gratitude writing:

  • Reduces stress and anxiety.
  • Boosts your mood and self-esteem.
  • Helps you cultivate more meaningful relationships with others.

Do Something Creative

Creativity is a great way to express yourself and give your brain a break from the daily grind of work or school. You don’t have to be an artist or musician to reap the benefits of creativity. Anything that allows you to express yourself will do. Some of the creative things you can do are the following:


Painting gives you an outlet to express your emotions. It doesn’t have to be anything fancy, grab some paints and paper and let your creativity run wild. If you don’t have any background in painting, try searching for simple tutorials and follow along. You can also go with the flow and see what happens!


There is something about taking photos that can be calming and therapeutic. You don’t need a fancy camera either—just use your phone! Try taking photos of your surroundings or exploring different angles for interesting shots. If you don’t have any background, try reading some photography tutorials and practicing with your phone.

A hipster woman taking photos in the city


Dancing is a great way to get the endorphins flowing. Put on some of your favorite tunes and let your body move how it wants to. Even if you don’t have any dance experience, just having fun and letting go can benefit your mental health.

Get Moving

Physical activity releases endorphins in the brain that make you feel good—and it doesn’t have to be intense exercise. According to a study, regular activity can reduce stress, anxiety, and even depression. So, try incorporating some form of physical activity into your daily life. Some ideas are:


Yoga is a great way to stay active and calm your mind with its meditative qualities. Many yoga tutorials are available online for free or at an affordable price.


Walking is a great form of exercise that almost anyone can do. You can take a walk outside and get some fresh air with the proper clothing and shoes. Plus, walking around your neighborhood allows you to explore different parts of your community, giving you more reasons to be grateful for where you live.


If walking isn’t enough for you, why not try running? It’s a great way to increase your heart rate and get those endorphins flowing. Start off slowly with short distances before gradually increasing your mileage. Running can also be more enjoyable if done with a friend or in a group.

Improve Your Dental Health

Have you been suffering from oral health issues lately? Your dental health can affect your mental health. Unresolved dental problems can cause anxiety and low self-esteem due to the social implications of poor oral hygiene. They could also lead to more serious medical conditions requiring expensive treatments. You don’t have to suffer any longer, as there are inexpensive ways to improve oral health. Here are just a few:

Brush and Floss

It may seem common sense, but brushing and flossing your teeth daily will help maintain good oral hygiene. For those on a budget, lots of inexpensive toothpaste and floss are available in the market. Make sure to use it regularly and follow the directions for maximum benefits.

A man happily flossing his teeth

Oil Pulling

This centuries-old practice uses natural oil (such as coconut or sesame) to clean teeth and gums. Swish the oil around your mouth briefly before spitting it out. While no scientific studies prove its effectiveness, many people swear by it.

Affordable Dental Implants

Affordable dental implants may be the answer if you’ve lost teeth due to injury or illness. With advances in technology, it is now possible to get inexpensive dental implants that will look and feel just like your natural teeth. This will help you to feel more confident and improve your quality of life.

No matter your budget, there are affordable ways to improve your mental health and well-being. You don’t have to spend a fortune to gain control of your mental health. So don’t be afraid to explore the options for improving your mental health—you may be surprised by how much you can achieve on a budget.

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